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Zepek

Besoin d'avis programme

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Bonjour à tous, 

En ce confinement je me met à commencer la musculation chez moi afin d'avoir une bonne base quand je commencerais en salle et je me suis concocté un programme j'ai bien regarder les vidéos youtube des sites internet que musclé sollicité l'ordre des exercices et j'en suis arrivé à un programme que je trouve pas mal. Une personne aurait l'elle la gentillesse d'y jeter un petit coup d'œil et me dire si c'est bien ou pas ? Je tien juste à précisé que j'ai 17 ans 1m73 68,9 kg. Je n'ai pas fait de sport depuis très longtemps. 

Programme : 

J1 : Haut du corp
J2 : Bas du corp
J3 : Repos
Répétition à l'infini

Comme je suis à la maison j'ai pas beaucoup de matériel mais j'ai réussi à me faire une barre avec 2 pack d'eau de chaque côté. Pack de lait qui me sert d'haltères. J'ai également un banc. Impossibilité de faire des tractions donc j'ai essayer de trouver des variantes. 

Voici l'ordre des exos : ( je n'ai pas encore d'idée précise pour les séries et repetitions mais je comptais partir sur un 3x10 avec 1m30 de recup entre les séries

Haut du corp :
Pectoraux : Développé couché / Pompe ( différente variante à chaque série  )

Dos : Soulevé de terre / Rowing barre

Épaule : Developpé militaire / Rowing verticale barre

Triceps : Dips entre 2 chaise / Dips pied surélevé et main sur la chaise

Biceps : Curl debout barre droite / curl avec un bras en rotation haltère

------------------------------------------------------------

Bas du corp :

Quadriceps : Front squat / back squat

Ischio : Soulève de terre jambe tendu

Mollet : Extension debout à la barre / Saut avec un seul pied plusieurs répétition

Abdos : Position dips entre 2 chaise soulève de genou / crunch / V-sit

Puis-je avoir vos avis svp et si vous avez des suggestions à faire n'hésitez pas à le faire savoir :D:D

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